Week 4 marks the end of Phase 1 of the LiveFit program. Phase 1 of the program flew by! I have to say that this was one of the tougher weeks for me in LiveFit thus far. Want to know why?
For this last week of Phase 1 (which is the “Weight-Training Only” portion of LiveFit), I really wanted to up my weights on as many exercises as I could. The exercise rotation was the same as Week 3, so I figured why not max out on the amount of muscle I could build before moving on to Phase 2? Sounds like a good plan, right? Well, here were the highlights and lowlights of Week 4:
Highlights of Week 4
Are Those Michelle Obama Arms I See?
I’ve always wanted Michelle Obama arms and it looks like I’m on my way! I went up in weight on all my upper body exercises this week, which was really exciting. What arm exercises was I doing? I did 3 sets of each of the following exercises on my Back/Biceps day: Lat pull downs, (12reps with 25lbs), Cable rows (12reps with 40lbs), Bent Over Two-Arm Long Bar Row (12reps with 25lbs), Back extensions (body weight only), Barbell curls (12reps with 25lbs), Incline dumbell curls (10reps with 10lbs) and Alternating hammer curls (15reps with 12.5lbs). When I did each exercise I tried to take it sloooooow and really make sure that I was working my biceps and back. Since starting the program, I’ve gained 1-inch of muscle in each of my biceps, so I’m pretty stoked!!
I’m Starting To Master Certain Movements
At the end of this week, I really started feeling a lot more comfortable with the exercises in each rotation. This made it easier for me to go up in weight while still maintaining good form. I think one of the good things about the program thus far is that it gives you some time to master a particular rotation (roughly 2 weeks), so by the second week of work you know what you’re doing in the weight room. That said, I did have one of the NYSC staff come by and correct my form on my Tricep Kickbacks! I felt pretty humbled, but it’s all about form over substance!! 🙂
Lowlights of Week 4
One Whole Hour? Seriously?
While I now know the movements a lot better, the workout sessions for this week were still pretty long. I found myself constantly checking the clock at the gym in disbelief! There are 7-9 exercises per day during this week and with 3 sets per exercise, so it can be a long workout. Throw in the fact that I had to wait on a couple of machines that were being used, and we’re talking about a little over an hour of time spent in some instances. Yikes! It makes me miss my Beachbody videos, which I took for granted in terms of how short they were. I’m a little bit worried about how much longer the workouts will get once cardio comes back into the mix.
It’s Hard Measuring Progress At This Stage
What’s made this week the toughest thus far is feeling like I don’t have the best handle on my progress. As I’ve mentioned in previous posts, weight training has really made me a lot hungrier than I expected & this continued in Week 4. Thus far I’ve gained 3lbs in Phase 1 of the program, which still has me
super a little bummed. I also took my measurements and don’t know what to make of things; for example, my bust measurement went down half an inch but my waist measurement went up half an inch. And, as I mentioned, my biceps have gotten a full inch bigger, which is a number that I want to go up…gah!! All these metrics seem to be pointing all over the place so as someone who is used to seeing everything move in the same direction (weight down, measurements down) I’ve been getting a little impatient/confused with my results. I feel like my body is changing in composition, so it’s a hard thing to really track at this point. All I can do is trust in the program & try to stay positive as I move into Phase 2 & welcome back cardio!!
I hope you’ll stay tuned for my Week 5 review!! 😉 -CFC
*** How do you measure your workout progress? ***